What foods are good for the prostate?

For guys, prostate health is one of the most critical areas of wellness. Prostate cancer accounts for almost one-third of newly diagnosed cancers in the United States and is the second-leading cause of cancer-related deaths in men in the Western world. And nearly half of American men over the age of 50 have benign prostatic hyperplasia (BPH), an enlargement of the prostate gland that can cause uncomfortable urinary symptoms, as well as bladder, urinary tract, or kidney problems. The good news: a handful of nutrients have been shown to protect against BPH, reduce the risk of prostate cancer, and keep the prostate healthy.

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7 Foods that Protect Against Benign Prostatic Hyperplasia

1. Avocados

Avocados

Contain beta-sitosterol, a plant compound that has been linked with reduced symptoms of BPH. Some studies also suggest that plant sterols prevent or retard prostate cancer formation and progression. Avocado is also rich in lutein and other compounds that may protect against prostate cancer. Other foods high in beta-sitosterol include wheat germ, rice bran, soybeans, and peanuts.

2. Tomato Sauce

Tomato Sauce

And tomatoes in general, are high in lycopene, a carotenoid antioxidant that helps protect against BPH and prostate cancer. Studies show that increased tomato consumption is linked with a lower risk of prostate cancer, and other research suggests that lycopene can slow the progression of BPH. Tomato sauce is more effective than raw tomatoes, since cooking makes the lycopene more available to the body. Adding olive oil further enhances its absorption. Papaya, watermelon, red peppers, and pink grapefruit are also good sources of lycopene.

3. Pumpkin Seeds

Pumpkin Seeds

Are loaded with zinc, a mineral that's critical for prostate health. Research shows that zinc plays a role in prostate cell functions and survival and may help maintain DNA integrity. Studies suggest that men with BPH and/or prostate cancer have lower blood levels of zinc, and insufficient zinc intake is also linked to BPH. Dietary zinc is easier for the body to absorb than zinc supplements. Sesame seeds, almonds, legumes, eggs, and shellfish are also good sources of this key mineral.

4. Tempeh

Tempeh

And other forms of soy are high in isoflavones, plant compounds that help protect against BPH and cancer. Soy isoflavones may improve signs and symptoms of BPH, and studies also suggest that soy products decrease prostate cancer cell growth, induce cancer cell death, and regulate other cancer-related cellular processes. It’s also a great protein alternative to meat: some research shows that people who follow a vegan diet have a 35 percent lower risk of prostate cancer. Tofu and edamame are other good sources of soy isoflavones.

Recipe tips: Cut tempeh into thin slices, season with tamari, and sauté in olive oil until crispy; coat tempeh with paprika, cayenne pepper, garlic powder, and salt for blackened tempeh burgers; steam crumbled tempeh and use as a filling for spring rolls.

5. Broccoli

Broccoli

Is rich in glucosinolates, plant compounds that protect against prostate and other cancers. In one study, increasing cruciferous vegetable intake to more than three servings per week was associated with a 41 percent reduction in risk for development of prostate cancer. Broccoli is also high in vitamin C, an antioxidant that can reduce the risk of prostate cancer. Other vitamin C-rich foods include citrus fruit, tomatoes, peppers, kale, kiwi, and Brussels sprouts. Kale, cabbage, cauliflower, arugula, and Brussels sprouts are also high in glucosinolates.

6. Onions

Onions

Contain organosulfur compounds, phytochemicals that can protect against BPH and prostate cancer. Garlic, leeks, scallions, and other members of the allium family have similarly protective effects. One study found that men who ate the most garlic and onions had lower rates of prostate cancer. Research has also shown a preventive effect of allium vegetables against prostate and other cancers, and one study found that men with the highest intake of onions, garlic, and scallions had a significantly lower risk of prostate cancer.

Recipe tips: Cook finely chopped onions with honey, white balsamic vinegar, and minced rosemary until soft for onion jam; cut yellow onions into thick slices, brush with olive oil and garlic powder, and grill until tender; sauté onion rings in olive oil, drop an egg into the center, cook until firm, and top with minced cilantro and salsa.

7. Green Tea

Green Tea

Is high in catechin antioxidants, especially epigallocatechin-3-gallate (EGCG), which has been linked in a number of studies to reduced risk of prostate and other cancers. In one study, green tea catechins significantly reduced the incidence of prostate cancer in men with an elevated risk. Research shows that prostate cancer risk declines with increased consumption of green tea, especially in men drinking five or more cups per day.

Recipe tips: Purée matcha green tea powder with honey and coconut milk, freeze in an ice cream maker, and serve between cookies for an ice cream sandwich; whisk matcha into melted white chocolate chips and form into balls for truffles; stir matcha and ginger powder into waffle batter and serve with warm honey.

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about clean, nourishing foods, and coaching people toward healthier eating habits.